Welcome to my Vegan Shepherd Pie post with directions on how to make a tasty dinner or supper meal for your family that is all vegan. Shepherd’s Pie is a wholesome dish that will satisfy your friends and family.

Ingredients

2 Tbsp olive oil
1 medium onion, diced
1 small green bell pepper, diced
1 Tbsp minced garlic
1 Tbsp chopped green jalapeno
1 package Morning Star griller crumbles
1 Tbsp tomato paste

1 Tbsp chili powder
1 tsp ground cumin
1/2 tsp ground cinnamon
Salt and pepper, to taste
2 cups tomatoes, chopped
1 cup cooked corn
1/2 cup black beans, rinsed
1/4 cup chopped cilantro (I just use cilantro in a spice container)
1 1/2 lbs. sweet potatoes, peeled and cut in chunks
1/2 cup vanilla soy milk
2 Tbsp Butter alternative or Earth Balance or Vegan Butter
Butter alternative ** see below instructions

1. Heat oil in a large pot over medium heat. Add onion and bell pepper; cook, stirring for 10 minutes. Add garlic and jalapeno; cook for 2 minutes. Add Morningstar Griller crumbles and stir for 2 minutes.
2. Add tomato paste and spices; cook, stirring for 2 minutes. Add tomatoes; simmer until liquid reduces, 10 minutes. Add corn, beans and 4 Tbsp cilantro. Spoon into a 9 x 9 baking dish.
3. Place sweet potatoes in a saucepan with water to cover. Bring to a boil, reduce heat, and simmer for 30 minutes. Drain; mash with butter and soy milk. Spread mash over the vegan mixture. Bake in a 400 F oven until brown, 30 minutes. Garnish with more cilantro. Serves 4

Butter Alternative

** Butter alternative
3/4 cup coconut milk *
1/2 cup water
2 Tablespoons yellow cornmeal
1/2 teaspoon salt

* May use 1/4 cup unsweetened finely shredded coconut or raw cashew nuts instead of coconut milk, and increase water to 1 1/4 cups. If you have only sweetened coconut, the sugar can be rinsed out with hot water, using a sieve.

1. Put all ingredients in a saucepan and bring to a boil. Simmer 5 minutes.

It should begin to thicken, about the consistency of thin porridge. I’ve learned that this can vary with the cornmeal used, so if it isn’t getting thick, add another teaspoon of cornmeal and cook a few more minutes until it is like thin pancake batter or porridge.

2.Place in blender, cover, can turn on low, then increase to high. Blend for about 1 minute until as smooth as possible. (If using shredded coconut or cashews nuts, blend for 2 minutes.)

3. Pour into a container; cover and chill. It will be runny, but sets up when cold.

This will keep for about 10 days in the refrigerator, but after a few days it gets stiffer. If this happens, just add a bit of water and stir briskly until soft. I like to make a new batch every week. If there is any of the old still remaining, I stir it into a frozen vegetable dish, such as frozen corn.

Makes One Cup

Oatmeal Raisin Cookies are a healthy dessert when you modify the sugar you use. I substitute some stevia powder for the Florida crystals sugar ingredient below.

By using healthy alternatives, you can enjoy eating things that many people avoid when they are trying to lose weight or maintain their weight. You can also teach your children, family members & friends that having a healthy diet is not bland or boring.

If you want to increase the protein you get in your diet, add some vegan raw protein powder to the dry ingredients. Oatmeal has some protein itself and is a healthy source of fiber also.

Dry Ingredients

1 cup all purpose flour

1/2 tsp baking soda

1/2 tsp cinnamon

1/4 tsp salt

Mix together:

1/4 Cup hot water and 2 Tbsp ground flax seed. Set aside.
Wet ingredients

1/2 cup Earth balance, softened

1/2 cup brown sugar, packed

1/2 cup natural sugar, Florida Crystals

Add Ins

1 cup regular rolled oatmeal
1 cup chopped chocolate
1 cup raisins
1 Tbsp Orange zest

Directions
Preheat oven to 350
Mix all the dry ingredients together.

Mix all the wet ingredients together until smooth.

Add the flax seed and water, mix until smooth.

Combined the wet and dry ingredients together well.

Add the oatmeal, white chocolate,raisins and stir gently.

On a greased cookie sheet, form cookies about 3 inches across and 1/2 inch high. I just press them onto the pan with my fingers.

Bake in the oven for 12 minutes. Do not over-cook. they will appear to be under-cooked, but as they cool, they will tighten up into a chewy cookie.

Allow to cool.

yield: 16 cookies

Recipe from Chef Mark Anthony

Hope you like the Oatmeal Raisin Cookies recipe and have enjoyed this post. Eating healthy does not mean you will have to do without having nice desserts or treats.

There are many more healthy recipes on my blog under the

Healthy Living Category.

Buckwheat and Oatmeal Pancakes are a healthy alternative that tastes great. You can use Ener-G egg replacer for Vegan Pancakes. Buckwheat is an analyzing grain that is good for your body.

It is easy to just combine all the dry ingredients in a large mixing bowl then do the same with all the wet ingredients. Stir both well then stir the wet ingredients into the large mixing bowl.

I like to add Organic Blackstrap Molasses to my wet ingredients. It makes your Buckwheat and Oatmeal Pancakes a little darker in color but adds many nutrients your body needs. This Recipe makes either Pancakes or Waffles. I just add a small amount of Safflower Seed Oil into the skillet or waffle iron to prevent sticking of the pancakes.

If you want to use a lighter flour, get the Unbleached White Flour so you are getting the nutrients your body needs. Bob’s Red Mill makes many different healthy flours that you can experiment with to find the right combination for you.

Oatmeal is loaded with soluble fiber so adding oatmeal to pancakes helps your body be regular. You can either use quick oats or rolled oats depending on what you prefer.

One health tip that is easy to remember is:

Good Food will make Good Blood which will give you Good Health.

1 cup Coconut Flakes
1 cup Buckwheat Flour
1 cup Rolled Oats
1 cup Multigrain Pancake Mix
1 cup Whole Wheat Pastry Flour
1/2 cup Flax Seed
1/2 cup Applesauce
1/2 cup Olive Oil – optional
1/4 cup Honey or Pure Maple Syrup
1 Banana mashed – Optional – ripe is best

Mix all ingredients with water or soy milk until a lightly stiff consistency and then put in your waffle iron or skillet. Enjoy with pure maple syrup and either blueberries, raspberries, strawberries or your favorite fruit.

You can find many more healthy recipes on my blog here under the Menu Tab:

Add Years to Your Life

Daniel Parsons

Vancouver, Washington

USA

Skype: missionarydanielparsons

Chocolate Pudding is a favorite recipe in my Healthy Living section of my blog. You can take some ripe Avocado and 2 Small Bananas and add Carob Powder to make a much healthier dessert than traditional chocolate pudding made with milk and sugar.

Ingredients

2 Small Ripe Bananas

1 Ripe Avocado

1/4 Cup Carob Powder

3 Tablespoons Maple Syrup

1 Teaspoon Pure Vanilla Extract

1/4 Teaspoon Cinnamon

1 Additional Banana and 1/4 Cup Chopped Almonds

Directions

 

 

Add your ripe bananas and avocado into a mixing bowl and mash until smooth. You can add into your favorite mixer if you want. I have a BlendTec and it is very quick. If you want a lumpy pudding, you can just use the mixing bowl and smash the avocado and banana until it is mushed together into a liquid like texture.

Add your Carob Powder and blend for one minute or until smooth.

Now add the Pure Maple Syrup and blend for one minute.

Add the Pure Vanilla Extract and Cinnamon and blend for 10 seconds.

Transfer your Chocolate Pudding into a container and chill for 90 minutes.

Divide or pour your chilled pudding into a pre made pie crust or serve in small bowls . Decorate with the remaining banana cut up into small slices and sprinkle the almonds on top.

Hope you enjoyed the Chocolate Pudding recipe. You can find more healthy recipes on my page: Healthy Living 

 

Vegan Protein Bars for Healthy Snack

Vegan protein bars for Healthy Snack are my answer to not wanting any milk products in my protein bars. You can make these healthy bars in around 10 minutes. It is best to leave the bars in the freezer overnight so you can cut them into bar size the next morning.

You can change the sweet liquid to what is your preference. I have had great bars using pure maple syrup from Vermont or raw honey. I do not have any Agave right now but that is another option.

If you want to take these with you to work or on a trip, you need to keep them as cool as possible. The bars are similar to a popsicle. The oats and almonds are excellent sources of protein as is the ground nut butter. I use organic steel cut oats in my recipe.

Ingredients

DRY:
1 1/2 cups Organic Quick Oats

1/2 cup Raisins or
(apricots, date chunks, cranberries, dried cherries )

2 Tbsp Flax Seeds
2 Tbsp Chia Seeds

1/4 cup Almonds, Chopped

1 scoop Organic RegenaLife Skinny Body Shake Protein Mix

WET:
2 Medium Ripe Bananas (mashed)
1/2 cup Maple Syrup
1/2 cup Almond or Peanut Butter

OPTIONAL:

1/2 cup Shredded Coconut
1/2 cup Chocolate Chips
1 1/2 tsp Cinnamon

Directions

Combine all DRY ingredients in a large bowl. In a smaller bowl, mash ripe banana, and add all wet ingredients.

Pour wet ingredients into dry, and mix well.

Spread mixture into 9×9 baking dish lined with plastic wrap or waxed paper. Press until flat.

Place dish in freezer for a few hours, or until firm. Remove from dish and carefully cut into 15 squares/bars or logs. For easy grab-and-go snacks, wrap bars individually in plastic wrap.

Store in fridge or freezer for up to a month. These bars soften quickly at room temperature.

Recently I put a 14 day supply in a container and then wrapped it in a plastic bag and put it in my checked luggage for a trip across the country. The aft cargo hold of Boeing 737 aircraft is not heated so the bars were still chilled even after flying for 6 hours from Seattle and then driving 2 hours from the Charleston International Airport to my destination.

Makes 36 small size protein/granola bars.
I have hundreds more healthy recipes on my

Healthy Living Blog

Lentils with Roasted Beets and Carrots

 

Welcome to my Lentils with Roasted Beets and Carrots post in the healthy living category of my blog. As of August 2018, there are 210 vegan or vegetarian recipes for you to enjoy. I will update photo when I make this recipe in the fall and it will have the carrots in the pot.

Ingredients

2 ½ cups French Lentils

About 1 dozen ( 1 large bunch ) medium carrots, with their tops on

About 1 dozen ( 2 large bunches ) medium beets

2 tbsp. olive oil

½ cup chopped fresh herbs ( basil, chives, parsley )

½ cup chopped carrot tops

Grated zest of one organic lemon

½ cup feta cheese ( omit if vegan )

½ to ¾ cup chopped garlic

 

Directions

1. Remove the leafy tops from the carrots and beets. Reserve the carrot tops. Keep beet greens as they are delicious and nutritious. Wash and scrub the carrots and beets, removing any soil, leaving their skins on. Place the whole carrots and beets in a large French oven or enameled iron pot and mix in the 2 tbsp. olive oil, fully coating the vegetables in oil.
2. In a 375 degree oven, roast the vegetables for about 30 to 45 minutes, until tender when pierced with a fork. If you wish, once the beets are cool enough to handle, you can remove the skins from the beets by gently rubbing them off with your fingers. I prefer leaving skins on myself.
3. Meanwhile, rinse the lentils and check them for small pebbles, then place them in a medium saucepan. Cover them with water and bring to a boil.
4. Simmer on medium heat, uncovered, for about 30 to 40 minutes, until tender but not falling apart or turning mushy. ( Add water as necessary through the cooking ).
5. In a blender or food processor, puree the garlic, lemon juice, and salt to make the aioli. Add the olive oil and puree until thick and opaque and no chunks of garlic remain. Pour this mixture over the lentils. Add the chopped carrot tops, chopped herbs, and grated lemon zest and toss it all together. Season with a bit of salt and pepper if you wish.
6. Place the roasted carrots and beets on top, then crumble the feta all around.

 

Serve warm or cold.

Yield 6-8 Servings

 

Recipe courtesy of Kitchen Vignettes and PBS

Printed in Spring 2018 Washington State University Alumni Magazine

Gluten Roast with Optional Mushrooms, Zucchini, and Carrots

about 12-14 servings

Preheat oven to 375

In a large bowl put:

3 cups vital wheat gluten flour

1 cup quick oats  (dry-not cooked) I use Old Fashioned, they work fine!

1 cup pecans or walnuts finely chopped but not ground

Stir together well, and set aside

In a large bowl, mix the following:

2 cups diced onions-sautéed

Optional, but very good- Add: and sautee with the onions:

2 med. Zucchini-grated

1/2 -1 # fairly finely chopped mushrooms- I do them in the food processor with the chopping blade

2 carrots grated.

In a medium to large pan, put the following ingredients:

1/4 cup vegetable oil*(I use Extra Virgin Olive)

1/2 cup soy sauce OR 1/4 cup Braggs

3 cups water

1/2 cup nutritional yeast flakes

1 Tablespoon chicken style seasoning or substitute

1 TBS Italian seasoning

1 TBS garlic powder

1 TBS Montreal Steak Seasoning-optional

Bring broth to almost a boil, add the sautéed onions and vegetables if using.

Add the broth and vegetable mix to the gluten flour mix, wait 5 seconds before stirring until fairly well mixed. It does not need to be perfectly smooth, a few larger chunks are good, but all the gluten flour should be mixed in.

Place this mixture into an oiled casserole dish 9″X13″ and let sit for 5 minutes. Pat and make smooth

Pour 2 1/2** cups hot water evenly over the top. Do not stir. Place in preheated oven on middle rack and bake uncovered @ 375 for approximately 1 hour or till all water is absorbed into the roast. While this is baking, mix up the glaze you will put on top next.

Glaze: In a 2 cup measuring cup put 1 and 1/2 cups water*****

1 T brown sugar

1 and 1/2 cups ketchup

1 TBS Balsamic, Pomegranate or Apple Cider Vinegar (optional, but

good)

Mix well and set aside until roast has baked long enough to absorb all the water. Then pour the glaze over the roast and bake for another 30 minutes or until the glaze is set. If making

• Can be made oil-free by omitting the oil, but it does change the texture, and after doing it both ways several times, I prefer the oil. It is a small amount per serving, as this recipe will makes 12-14 servings.

**If the sautéed vegetables have liquid from the mushrooms in them, reduce the amount of water to be poured over the loaf by 1/2 cup or a little more.

If preparing loaf ahead of time, don’t put the glaze on, instead, bake and refrigerate. When ready to heat and serve, pour the sauce over the top, and bake gently at 300 for about an hour, uncovered, until hot clear through and glaze is beginning to set.

**** If making for Sabbath, Bake the loaf until all water is absorbed, surface is lightly brown and contents are beginning to pull away from the sides of the dish. Cool and refrigerate. On Sabbath morning, take loaf and topping glaze in a jar to potluck venue, pour glaze evenly over the top and place in the oven at 275 before Sabbath School. It should be perfect by lunch time. Do not cover.

Left overs may be cut in serving size pieces, placed on a cookie sheet not touching, and frozen, then stored in the freezer for a quick meal anytime!

From Eileen’s kitchen, Jan 2016

Original recipe from Don Maddy

Welcome to my Live Healthy While Traveling On Business post. It is easy to continue your healthy habits that you created when you are at your home while you travel the world for business or pleasure.

Live Healthy While Traveling On Business

Here is a 15 Video Playlist from my You Tube account that features different forms of exercise you can do. The 15-45 minutes you spend will help you live longer, feel better and avoid injuries.

In February 2018, I left on a month journey to help grow my home based business in the rapidly growing wellness industry. I took time to plan out how to keep up my food and exercise protocols while on the road. You can check your large piece of luggage and include your whole food supplements and other food that may be hard to find while on the road.

So Grateful that my host picked me up at the Bahnhof in Lengwil, Switzerland so I did not have to roll my luggage the mile or so from the station. Every little village in Europe is close to public transportation like regional trains and buses that connect to the larger towns.

Olga also was going to the market on the day that I arrived so I was able to pick up an abundance of fresh fruits and vegetables for my stay here. I also like to eat lentils, oats, rice and beans so I have a nice variety of food here where the rental property is near Lake Constance, Switzerland.

I do Pilates three times a week and found a workout video on You Tube that is a very good exercise routine to follow. I have been able to stay in shape while traveling around Europe on business. Getting outside for at least a 30-45 minute walk every day is also something that helps me.

In Munich, Germany, there is an outdoor ice skating rink that has a very large outer rink and then a regular sized inner ice rink that is large enough for figure skating or an ice hockey game.

The day that I went was a warm day at about 12 Celsius and the sun was shining. It was really fun to participate in a hobby that I have enjoyed since my youth. You also help your body stay in shape as you age when you do different forms of exercise.

I have also kept up my healthy eating habits while living in Europe for a month. It only takes about 20 minutes to make a very healthy and great tasting soup for a hearty middle of the day meal.

Just take some rice, lentils, beans and add some bouillon for some spices to your water and let the ingredients cook for about 20 minutes. You can cut up some fresh vegetables. I found red cabbage, carrots, broccoli, cauliflower and eggplant and those vegetables soaked up the seasoning. The soup has made a great tasting meal several times in the past week.

To access more healthy recipes, please visit my Category that has many delicious vegan and vegetarian recipes.

Healthy Living

Never forget to drink your water to Live Healthy While Traveling On Business. I am drinking one half my ideal body weight in fluid ounces each day. This is around 3 quarts or liters. I also have some Chamomile tea in the evening to help me rest.  Getting plenty of rest everyday also is conducive to good health.

Hope the blog post Live Healthy While Traveling On Business has helped you. You are your best health advocate.

Carrot Cake Overnight Oats

Welcome to my Carrot Cake Overnight Oats blog post. You can make this recipe the night before and enjoy a healthy breakfast the next day. Serve hot or cold depending on season or your preference.

INGREDIENTS

½ cup old-fashioned oats, uncooked

½ teaspoon cinnamon

¼ teaspoon allspice

1 tablespoon flax seeds, ground

1 tablespoon shredded coconut, unsweetened

2 tablespoons chopped walnuts

¼ cup shredded carrots

½ teaspoon vanilla

1 tablespoon pure maple syrup (optional)

¾ cup plain, unsweetened plant-based milk (i.e., soy, almond, coconut)

DIRECTIONS

Select a container for your overnight oats, such as a mason jar or glass storage container with tight fighting lid.

Layer as Follows: oats, cinnamon, allspice, flax seeds, coconut, walnuts, and carrots.
Pour over vanilla, maple syrup, and plant-based milk.

Cover and refrigerate overnight.
The next day, stir together with a spoon and enjoy cold or warm.

Oatmeal is a breakfast staple in Loma Linda, California where Seventh-Day Adventist Christians abide by a vegetarian diet. Overnight oats are an easy way to prep breakfast for on-the-go. Fill a couple of mason jars with oats and flavorful toppings, and breakfast is ready to go the next morning.

Oatmeal is a high fiber food. Fiber is very important for your digestive system. Diets high in fiber lower the risk of lifestyle diseases like cancer, diabetes, and heart disease.

Oatmeal fills you up. This will help eliminate cravings for snacks, donuts, or other sweets that may tempt you. I remember how people at work would buy a dozen donuts and then share them with other employees. Oats can be included in oat loafs and other vegan or vegetarian recipes to help you improve your health.

Filled with carrots, walnuts, raisins, coconut, and spices, this overnight oats recipe from Sharon Palmer, RDN, the Plant-Powered Dietitian, tastes just like carrot cake! You can pop your jar of Carrot Cake Oats in the microwave for a few minutes if you like it warm.

Hope you have enjoyed reading my Carrot Cake Overnight Oats post. I have many more healthy recipes on my Healthy Living Category of my blog.

Daniel Parsons

Welcome to my Vegan Meatless Meatloaf post where you can enjoy a home style favorite meal that is loaded with fiber instead of the fat and cholesterol that comes with eating animal products.

It takes me about 30 to 40 minutes of prep time to prepare this meal. One tip is to mix your dry ingredients together and process those first in your food processor.

I have learned to replace some of the oil in recipes with just plain water. This helps reduce the amount of calories in the healthy meals that I make and share with other people.

Ingredients

1 medium onion, finely minced
1 cup celery, finely minced
2 cloves garlic, minced
1/4 cup olive oil
1 cup mushrooms, finely chopped
1/2 cup chopped red bell pepper
2 cup shredded carrots
2 cup quick oats
1 cup finely chopped walnuts
1 cup whole wheat flour or 1 cup almond meal
1 tsp. salt
1/2 tsp. dried basil
1/2 tsp. dried oregano
1 Tbsp. McKay’s chicken-style seasoning
1-2 cups seasoned bread crumbs
Hint: (put three slices of 100 % whole wheat bread in food processor to avoid additives in packaged bread crumbs)
1 cup cooked lentils
1 cup vanilla soy milk as needed
1 cup ketchup

In a large nonstick skillet, combine olive oil, onion, carrots, celery, mushrooms, peppers, and garlic. Saute until onion is clear. In a large bowl, combine flour, oats, nuts, seasonings and bread crumbs. Add the sauteed vegetables and lentils. Mix in soy milk as needed – until mixture holds together well. Spray a 5 x 9 inch baking pan (pyrex) and pat mixture down firmly. Spead ketchup on top. Bake at 375 degrees for 1 hour.

My own personal choice is to only use 1/2 the recommended olive oil and replace with water when cooking the vegetables in the skillet. Vegan meatless meatloaf is loaded with fiber instead of fat and cholesterol.

Many recipes call for cooking with oil. Over the years I learned to use healthier oils when cooking. I do keep some Safflower Oil and Olive Oil in my cupboards to have in food preparation. Oils are high in calories and are a fat so using less than is called for in the recipes will help anyone that is counting calories.

Hope you enjoy the Vegan Meatless Meatloaf recipe. Please share with your friends and comment on how your recipe turned out.

Recipe Source is from Brenda Walsh and is shared on Three Angels Broadcasting Network.

Copyright 3ABN 2008. All rights reserved.

For more delicious and healthy meals, please visit my page below:

Healthy Living

Oat Burgers

Welcome to my delicious Oat Burgers post where you can quickly make a healthy substitute for animal meat burgers.

Ingredients:

8 Cups Water
1 Cup Organic Tamari ( I use Bragg’s Aminos )
¼ Cup Grapeseed Oil
3 Tablespoons Onion Powder
1 Tablespoon Garlic Powder
1 Tablespoon Sage
¼ Cup Nutritional Yeast Flakes
8 Cups Organic Quick Oats

Bring all ingredients except the oats to a boil. Mix in oats, stir thoroughly. Turn off heat and let cool slightly to prevent burning your hands. Work quickly to prevent dough from hardening too soon.

Form into burgers with any circular kitchen tool you have. I have circular storage containers that I use. I have used canning jar rings in the past.

Bake at 400 degrees Farenheit for 15 minutes. Flip burgers and bake another 15 minutes.

Great on sandwiches with avocado and sprouts. You can also use in casserole dishes with a mushroom or tomato sauce.

It is sad that big corporate interests are more worried about their profits than the health of the people that consume the foods that they process from animals.

Over time, I was able to give up eating all animal products. I recommend eliminating one food at a time to sustain permanent change. I did not totally give up chicken at once.

I decided to just eat white chicken meat until I was ready to give up chicken breasts. I used the same approach with turkey. Here is a link to some delicious recipes that are vegan. There is a search box where you can enter just about any kind of healthy vegan or vegetarian meal.

Over time as your taste buds change, you will not miss eating animal products. You will also feel better. As a matter of fact, you can get plenty of nutrition from a direct source. Ever notice how cows are grazing in the pasture all day long? If you eat meat from cows, you are getting protein and nutrition from a secondary source. I am grateful that I know eating animal food is not healthy so I ask people do you eat red meat to see if they are interested in getting healthier.

Cows graze pasture lands and eat greens all day. By taking organic greens yourself, you get the protein directly from the plant. Try our organic Caldera Greens and you will have abundant energy all day. Our greens are grown in Utah in soil that is rich in fulvic acid and minerals. The farmer that grows these grasses also processes the product for us.

The farmer keeps the harvest temperature during processing below 88 degrees and that means all of the enzymes and nutrients are not burned off as the greens are dried into juice powders.

Find out more about our Caldera Greens on my website below:

Organic Caldera Greens

It is my hope that this post about Oat Burgers has helped you on your journey to living a healthier life. Please share recipe variations other than the two casserole options I listed above in the comments section below.

Contact Me if there is anything I can help you with on your journey to living a healthy life.

Stop Dieting Start Living

This post is about stop dieting start living. Are you tired of the diet merry go round? Are you spending thousands of dollars but not able to achieve permanent weight loss results?

Here is something that the diet industry does not want you to know.

Over 90 percent of diet pills, potions and programs fail. On average, only 1 of 10 people that start a diet will reach their weight loss goals.

People spend tens of billions of dollars a year to try and lose the fat that resulted from a diet of animal based products. There is no fiber found in animal products.

Plant based foods are loaded with fiber and have no cholesterol. Here is a photo of what I had for lunch today:

Many people fall victim to the deception that you can lose weight by just taking veggie capsules from the weight loss company. Reality is if nothing changes, nothing changes.

If an overweight person is sitting on the couch most of the day and drinking 2 or more large sugar sodas, eating a pizza and then having some ice cream for dessert, they will never lose weight for good because they need to make a total lifestyle change in their relationship with food.

North America is the most over fed nation in the world and many people are not getting the necessary amino acids, enzymes, minerals, and vitamins their bodies need for good health.

Do you get hungry in between meals? The body is trying to tell you that you are not getting enough nutrients into the digestive system.

Do you drink at least 8 glasses of water each day? Don’t count coffee, sodas or tea. By drinking water, you will aid  your body in eliminating excess fat.

Health Tips

1. Avoid eating fast foods, junk foods and processed foods.

2. Eat foods as grown. The more raw foods you eat the better.

3. Start off your day with 2 large glasses of water then go for a brisk 30 minute walk before breakfast.

4. Eat a large breakfast of fresh fruits and healthy whole grains.

5. Get some fresh air and sunshine each day.

6. Avoid eating between meals. It is also a good habit to drink a glass of water 30 minutes before eating and do not drink any fluids while eating your 3 meals a day.

7. Eat your largest meal at breakfast, then a healthy plate of fresh vegetables with some whole grain rice, quinoa or other grain around the middle of the day. Eat a small supper of soup or salad.

8. Get an accountability partner to help you help yourself and others achieve that perfect body for the beach or swimming pool.

Are you ready to make a total change in your eating habits?

Beans, Fruits, Legumes, Nuts, Seeds, Vegetables and Whole Grains are loaded with Fiber.

Fiber is a type of carbohydrate (just like sugars and starches) but since it is not broken down by the human body, it does not contribute any calories. Yet, on a food label, fiber is listed under total carbohydrate. So this gets kind of confusing for people who have diabetes. Carbohydrate is the one nutrient that has the biggest impact on blood glucose. So, does fiber have any effect on your blood glucose?

The answer is that fiber does not raise blood glucose levels. Because it is not broken down by the body, the fiber in an apple or a slice of whole grain bread has no effect on blood glucose levels because it isn’t digested. The grams of fiber can actually be subtracted from the total grams of carb you are eating if you are using carbohydrate counting for meal planning.

Fiber is a good thing for people with diabetes.

The average person should eat between 20-35 grams of fiber each day.  Most Americans eat a diet that primarily consists of animal foods. In those cases, the person is only getting 10 grams of fiber in their diet.

A study in the New England Journal of Medicine showed that people with diabetes who ate 50 grams of fiber a day — particularly soluble fiber — were able to control their blood glucose better than those who ate far less.

Daniel Parsons

Contact Daniel Parsons

Tofu Scrambled Eggs

Tofu Scrambled Eggs Ingredients include some healthy veggies and spices. You can modify the ingredients for your version of tofu scrambled eggs to fit your particular needs or tastes.

1 tsp olive oil
1 medium onion, diced
3 cloves garlic, minced
1 container firm or extra firm tofu, pressed and crumbled
1 tsp curry powder
1/2 tsp turmeric
1/2 tsp cumin
1/2 of a yellow pepper, diced
6 white button mushrooms
2 tomatoes, diced
1 bunch fresh spinach

Instructions

Sautee the garlic and onion in olive oil in a large skillet. Allow to cook for 3 to 5 minutes, or until onion turns soft. Add remaining ingredients except spinach and cook, stirring frequently for another 5 minutes or so, until tofu is hot and cooked, adding more oil if needed.

Add spinach and cook a minute or two, just until wilted, stirring well.

I divide the tofu scrambled eggs into 3 servings. I eat one and put the other two covered in the refrigerator for the next two mornings. Serve with a small baked potato sliced into wedges or hash browns if you prefer.

You can fix this recipe for any meal. One suggestion is to make a Vegan Sausage Roll and you have a warm breakfast meal that has been very popular for hundreds of years.

Many people are moving away from eating animal products. There are healthy alternatives for people to chose from to help lower the risk of being diagnosed with what is known as a lifestyle disease.

Animal products have no fiber. Plant based foods are loaded with fiber. Our body needs fiber for good health. I recommend gradually moving away from eating animal foods. I started my journey in 1999 and feel great. The 75 pounds that I lost sure helps me have a more active and vibrant life today.

Nutritional Information:
Calories per serving: 236, Calories from Fat: 96
Total Fat: 10.6 g, Saturated Fat: 2.0 g
Cholesterol: 0 mg
Sodium: 166 mg
Total Carbohydrates: 21.7 g, 7% daily value
Dietary Fiber: 8.3 g, 33%
Protein: 21.0 g
Vitamin A 340% RDA, Vitamin C 116%, Calcium 55%, Iron 9%

2 Cups is 1 Pound of Dry Baby Lima Beans Soaked Overnight or 8 Hours Then Rinsed Thoroughly

3 teaspoons Sea Salt

1 Tablespoon Dry Mustard

1 Tablespoon Molasses

1/2 Cup Soy, Coconut, Omega 3 or Other Butter Substitute

3/4 Cup Packed Brown Sugar

You can prepare this a couple of ways.

Pyrex Dish In Oven Directions

Once your butter substitute is melted, I have put all ingredients in a pyrex dish and baked for 90 minutes.

Crock Pot Directions

Recently I put the melted butter substitute in my crock pot, then added all the other ingredients and just cooked on high for about 2.5 hours. You can set the crock pot on low overnight and should get the same result.

NUTRITION INFORMATION
• ½ cup of lima beans counts as 1 ounce in the MyPlate.gov Protein Foods Group or as ½ cup in the Vegetable Group. For a 2,000-calorie diet, the daily recommendation is about 5 ½ ounces.

• ½ cup of baby lima beans are fat and cholesterol free and provide 20% of the daily recommended amount of fiber.

Beans will also help your body lower your blood sugar so add beans to your diet !